28 Fort Millians entered the gloom this morning for a good beatdown on a beautiful late October morning:

The Thang:

Jog around WEP, slow down and start lunge walking, then high knees, then butt kickers, then jog to the grass.

COP

SSH x 40, Squat x 25, Merkins x 15, hold plank,  Peter Parker x 20, recover.

IW x 20, Sumo squat x 20, Carolina dry dock x 15, Alabama a** kickers (10LL, 10RL)

Mosey to hill

Jacob’s Ladder (1-7 burpees at top of hill), recover

Mosey to flat area

Jack Webbs, 1:4 ratio.  Count to 10 merkins and 40 overhead hand claps

Mini Mary:  Hello Dolly x 20, Freddie Mercury x 20, Dying Cockroach x 16, LBC x 25

Indian Run around park and back to parking lot

COT

Moleskin

YHC received the call last night to Q today so the workout was classic F3.  Nothing fancy – just some good upper body strength and cardio work.   The Pax put forth a good effort today.  Not much chatter other than some groans during Jack Webbs.  YHC heard the ‘that’s what she said comment’, but missed the cue for 10 bomb jacks – that won’t happen again!  The double wide Indian run along a narrow path in the dark turned into a mob of men towards the end so will have to plan that differently next time.     As always, it’s a pleasure to lead such a fine group.

Announcements:

Thoughts and prayers  for Evil Knievel who injured his back.  Get well, brother!

F3 Convergence/5k double down on Jan 4 at Walter Elisha.  This is a big event – mark your calendars now.

Spring Mud Run in Columbia – big F3 group making the trip to Columbia including teams from The Fort.